Many weight lifters tend to focus on the large muscle groups in the upper body, such as the shoulder, chest, biceps and triceps, while largely ignoring their lower body. In order to get a balanced physique, however, it is necessary to also focus on the calves, quadriceps and glutes. Always make sure to warm up and stretch out when working your lower body, ideally beginning with light cardio. Here are some leading lower body exercises to get you started:
Lunges
Working all of the large lower body muscle groups, lunges can also provide a cardiovascular workout if conducted properly. Make sure you have plenty of room to fully extend your step, so that you can get the full stretch necessary for the exercise.
Squats
This is a core, strength building exercise which targets the quadriceps, as well as the hamstrings, hip flexors, and calves. By placing a bar just below your shoulders, you align your body properly (check with a trainer) and bend at the knees until you form a 45 degree angle and then you steadily move upward until you are aligned again.
Calf Raises
By placing weight (force) downward and extending your calves upward, you can work the muscles in your calves and strength an oft-ignored part of your lower body.
Leg Extensions and Curls
Designed to help develop your hamstrings and quadriceps, these machine-based exercises strengthen your lower body core.
